Freedom WOD Classes
Warm Up: 6 Mins
10 / Side Front and Lateral Kicks
15 Tempo Air Squats 3-2-0-0
10 Burpee Broad Jumps
1:00 Samson / Side
Strength: 15 Mins
10:00 to complete:
Back Squats: 10-8-6-6
*Start at 70% and build
Mobility: 5 Mins
2:00 / Side Quad Smash (barbell)
Home WOD: 15 Min Cap
For Time: 5 Min Cap
7-6-5-4-3-2-1
Back Squat OR DB Squat
Lateral Bar Over Burpees or Lateral DB Over
Then – Starting at 7:00
For Time: 8 Min Cap (15:00)
10-9-8-7-6-5-4-3-2-1
Back Squat OR DB Squat
Lateral Bar Over Burpees or Lateral DB Over
Metcon: 15 Min Cap
For Time: 5 Min Cap
7-6-5-4-3-2-1
Back Squat (115/75)
Lateral Bar Over Burpees
Starting at 7:00
For Time: 8 Min Cap (15:00)
10-9-8-7-6-5-4-3-2-1
Back Squat (95/65)
Lateral Bar Over Burpees
Elite Competition Class
Snatch Primer [On the 0:00]
On the 2:00 x 4 Sets:
1 Low-Hang Snatch Pull
1 Low-Hang Snatch High Pull
1 Low-Hang Squat Snatch
1 Overhead Squat
Set 1: 40% of 1RM Snatch
Set 2: 45% of 1RM Snatch
Set 3: 50% of 1RM Snatch
Set 4: 55% of 1RM Snatch
Snatch [On the 10:00]
On the Minute x 10:
1 Low-Hang Squat Snatch
Build to a Heavy for the day.
Set 1: 65% of 1RM Snatch
Sets 2-10: Build to a Heavy Single
Front Squat [On the 20:00]
On the Minute x 10:
1 Front Squat
Build to a Heavy for the day.
Conditioning
“Unicycle”
10:00 Window:
2.5K/2K Bike Erg
100 Double-Unders
Time Remaining:
9 Snatches (135/95)
7 Snatches (185/125)
5 Snatches (205/145)
Max Snatches (225/155)
*Athletes can power or squat.
Pegboard Conditioning
100′ Single DB Overhead Walking Lunge (80/55)
50 Wallballs (20/14)
5 Pegboards
50 Wallballs (20/14)
100′ Single DB Overhead Walking Lunge (80/55)
Midline Positioning
3 Giant Sets:
:30s Kettlebell Star Plank (Left)
:30s Kettlebell Star Plank (Right)
Max Hanging L-Sit (from pull-up bar)
Rest 2:00 between sets
Midline Conditioning
On the 2:00 x 5 Rounds:
18 GHD Sit-Ups
Time Remaining: Max Calorie Ski Erg
Brother Bro’s Barbell Club
Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch High Pull + Snatch
*Sets 1-4 = 1 rep @ 70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 75% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat with a 3 second pause in bottom x 4 reps
*Sets 1-3 = @ 60% of 1-RM Back Squat
*Sets 4-5 = @ 65% of 1-RM Back Squat
D.
Three sets of:
Back Extension Barbell Row x 10 reps
Rest 90 seconds
(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)
E.
Two sets of:
Banded March x 3 minutes
Dips x 10 reps
Rest as needed
Performance Power Training
Monday, July 20th, 2020
Pre-Flight:
Bandy bench, tempo bench, speed bench, good ol bench. Then we get some sled rows, and bring back ropes and jump ropes
Jet Fuel:
Tabata alternating:
Pushups
Band Pull Aparts
Pull up Bar hang
**3 rounds each**
-then
Mash
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo/Speed Bench vs Bands
6×4 @50%
4×4 @55%
*First rep, 3 count down, 2 count pause, fast up. All subsequent reps, FAST!
*Use bands for all sets.
If you dont have power racks, the band goes under the bench and around the bar. Use DB or KB on the legs of the bench to keep it down on the ground.
GainCity:
3×10 Tempo Chinnups -3 count lower -all 10 unbroken
(Make it so it is easy to get chin over the bar i.e. a box, or jumping).
3x100ft
Sled Drag Rows Heavy
3×15 DB Hammer Curls
3×15 DB Tricep Kickbacks
After Burner:
10 min EMOM
1: Max reps Rope climbs
2: Max reps double unders
**Alternate minutes, 5 rounds of each
**Scale rope climbs to knees to elbows and double unders to singles or attempts